Tuesday
Baseline
4 Rounds
Bear Crawl (width and back)
10 Walking Lunges
10 Ball Slams
Work Capacity
5 RFT, 20 min cutoff
2 Wall Walks
10 Toe To Bar (or V-Ups)
15 Wall Balls
20 Situps
Durability
3 Rounds
30 sec Hollow Hold
30 sec Plank
No 5am class today! The amazing Amy Crawford has been covering those classes while I'm out of town this week, and unfortunately, a cart took her out in the Sam's parking lot, and she had 11 stitches above her eye. Ouch. Get better, Amy! And thanks to KayLea, who will be taking over for the rest of the week. If you didn't get the text message about this cancellation, please sign up for text notifications!! Text "@octane" to 81010 to get on the list. Also, remember that Latoya will be covering the 10:30am classes all week... the 8:30am classes will return to the schedule next week! The schedule for Monday will be 9:30am kids yoga, 10:30am, and 5:30pm.
Monday
Baseline
3 Rounds
5/5 Halos
5/5 Single Arm Thrusters
5 Goblet Squat
5 Good Mornings
Strength
4 x 6-12 reps
1A- Deadlift
1B- Pushup
1C- Arm Bars, 30-60sec
2A- Pullup
2B- Lunge/ Split Squat/ Pistol
2C- Prying GSQ/ Cossack Squat2, 30-60sec
Work Capacity
Tabata (20:10 x 8)
25m Shuttle Runs
Durability
Stretching
Hey guys! I will be leaving town early Friday to visit the family. Once again, I have some awesome folks stepping in to take classes while I'm away, but there WILL be a lighter load of classes next week while I'm on the road.
Here's what the week will look like:
Monday
5am - 9:30am kids yoga- 10:30am - 5:30pm
Tuesday and Thursday
5am - 10:30am - 5:30pm
Wednesday
5am - 10:30am - 4:15 pm - 5:30pm yoga
Friday
5am - 10:30am - 4:15pm
Sunday
3pm yoga
The 8:30am classes will be back on the schedule the following week, beginning on Monday the 25th. Also, remember that there are no Saturday classes for the month of July!
Thanks to everyone for being so understanding and flexible while things are briefly shuffled around! I appreciate all of you and am eager to be back in the gym with you!
-Shannon
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Friday
No 5am class! The crew will be meeting at SHS track for a workout, though, so join them there!
Baseline
3 Rounds
20 Mountain Climbers
3 Inchworm + Pushup
30 sec Jumprope
100m Run
Work Capacity
2 Rounds, for time and max DU reps
60 sec DU
30 Situps
60 sec DU
30 Pushups
60 sec DU
400m Run
Durability
Roll and Stretch Calves
Want to practice flying your Crow or Firefly? Or working on Bird of Paradise? Inverting for Tripod or Headstand? Then come check out our additional yoga class at 6:30 this evening. We will begin with a power flow and then with a light heart and open mind, we will we will work on arm balances and inversions. So come wanting to try something new and have fun, maybe even laugh along the way. See you on the mat! -Candy
Thursday
Baseline
4 Rounds
20 Jumping Jacks
10 Shoulder Taps
10 Prisoner Walking Lunges
Strength
2 x 6-12
1A- Military Press
1B- KBS
1C- 30sec Active Hang, accumulated
2A- Squat
2B- Bent Over Row
2C- 30 sec Plank
Work Capacity
For Time, 16 min cutoff
10-8-6-4-2
Box Jumps
Burpees
*100m Run
Rest 1 min
*Only 1 run every round!
Durability
Roll quads/ hamstrings
Couch Stretch
Wednesday
Baseline
3 Rounds
1/1 Arm Bar
10 Weighted Good Mornings
5 GSQ
10 Frog Thrusters
Then
400m Run
Work Capacity
60:30 x 4
H2H KBS
Single Arm Push Press (30sec per side)
Burpees
Durability
Accumulate 2 min Hollow Hold
Then, Foam Rolling
Tuesday
Baseline
3 Rounds
10 Stick DL
10 OH Squats
10 Walking Lunges
Bear Crawl
Strength
3 sets, 6-12 reps
1A- Deadlift
1B- Pullup
1C- 30-60sec Foam Rolling
2A- Lunge
2B- Pushup
2C- 30-60 sec Shoulder Mobility with PVC
Work Capacity
12 min AMRAP
100m Run
20 Ball Slams
40 DU
Durability
Stretching
Monday
Baseline
3 Rounds
3/3 Halos
3/3 Windmills
3/3 BU Presses
5 GSQ
Then
5/5 TGU
Strength
4 x 6-12 reps
1A- Squat
1B- Bent Over Row
1C- Arm Bars, 30-60sec
2A- MP
2B- KBS
2C- Prying GSQ/ Cossack Squat2, 30-60sec
Work Capacity
10 x *Around the World KBS
*1 Around the World KBS= 3 Single Arm Swings, left + 2 KBS + 3 Single Arm Swings, right + 2 KBS
Durability
Stretching
Friday
Baseline
3 Rounds
10 Stick DL
10 Air Squats
20 Mountain Climbers
100m Run
Strength
1 x 6-12 reps
Deadlift
Pull-up
Foam Roll Back, 30-60 sec
Squat
Pushup
Foam Roll Quads, 30-60 sec
Work Capacity
3 Rounds for time
400m Run (or 500m Row)
*21 Weighted Squat Jumps
12 TTB
*For weighted squat jumps, hang a single kettlebell between the legs.
Durability
Stretch with bands
Thursday
Baseline
3 Rounds
20 Mountain Climbers
Bear Crawl
30 sec Jumprope
100m Run
Work Capacity
For Time
50 Air Squats
50 Ball Slams
100 Walking Lunges
30 Pushups
50 Battling Jumprope or DU (150 singles)
800m Run
Durability
Accumulate 2 min Hollow Hold
Latoya Jackson will be joining the coaching team! She will be joining Candy and Shannon for a Strongfirst certification in August and will be helping with some of the afternoon classes. I'm really excited to have her on board- she's going to be a great coach! She will also be subbing in the 8:30am and 10:30am classes for the rest of the week while Shannon is out. :)
Wednesday
5am class is meeting at the track today! Amy Crawford will be your fearless leader in that class while I'm out of town for the rest of this week. Thank you, Amy!
Also, Morgan is back! She's been out doing important things, like having and caring for a new baby. She'll be back for the 4:15pm workouts Wednesdays and Fridays. We're so happy to have you back, Morgan!
Baseline
3 Rounds
1/1 Arm Bar Stretch
3/3 Halos
3/3 Windmills
5 GSQ
Strength
2 x 6-12 reps
1A- MP
1B- Bent Over Row
1C- Prying GSQ/ Cossack Squat2, 30-60sec
2A- Squat
2B- KB Swing
2C- Samson Stretch/ Couch Stretch, 30-60sec
Work Capacity
3/3 TGU
25 KBS
10 Single Arm Thrusters-L
25 KBS
10 Single Arm Thrusters-R
25 KBS
3/3 TGU
Durability
Stretch/ roll